Warmup
3 rounds of :
1 Pood Kettlebell Swings, 15reps
Box Jumps, 15reps
Back Extensions, 15reps

WOD
“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
or
“Mary”
AMRAP in 20 minutes of:
5 Handstand Push-ups
10 One legged Squats, alternating
15 Pull-ups

Record choice of Girl and number of rounds.

Finish
3 rounds:
10-15 GHD Sit-ups
***Concentrate on full extension, proper set up, and form.  Check out proper GHD Sit-up on this main site video: http://media.crossfit.com/cf-video/cfj-oct-2005/glute-ham-demo.wmv

CrossFit Endurance(071209)
Rest Day